Isikhathi sobudala, izinkinga eziyinhloko


Phakathi nekhulu leminyaka elidlule, intsha engokwemvelo yowesifazane iye yandiswa ngeminyaka engu-15: ngaphambi kokuphela kwesikhathi sokuphela kwesikhathi sekuphelile ngo-40, futhi manje-ngo-55. Umvelo usitshengisa ngokucacile ukuthi ukususa kuyisimo esihambisanayo, kungasuswa eceleni uma umuntu ebuza lo mgomo. Kulesi sihloko, izinkathi zeminyaka yabesifazane zicatshangelwa, izinkinga eziyinhloko ezidingeka zibhekiswe njengoba ziphakama. Futhi hhayi kamuva.

"Cha" kuze kube phakade!

U-Andre Maurois wathi: ukuguga kungumkhuba omubi nje wokubhema ukubhema, okudingeka ulwa ngesikhathi, ungawuvumeli ukuba uthathe izimpande emzimbeni. Ososayensi babelana ngokugcwele ngombono womlobi waseFrance.

Ngokombono wabo, umkhawulo wokuphepha womzimba womuntu ubalwa okungenani iminyaka engu-150, futhi usebenza kakhulu. Ngakho-ke kungani siphila kancane futhi sikhula maduze? Yebo, ngoba siphatha ngokucophelela impilo yethu, sivumela ukuthuthukiswa kwezifo, okusemthethweni ukuvimbela, uma sibeka umsebenzi onjalo.

Ikhulu leminyaka lihlala - ubudala baphulukisa

Igatsha elisha kunazo zonke lomuthi wokwehlisa ubuciko lithembisa ukukhululwa okujabulisayo okusuka ekudleni - imithi yokuguga. Isimiso salo - ubuhle ngaphandle kwempilo akukwenzeka: iziphutha zangaphandle zignali mayelana nezifo ezisencane.

Izinkinga eziyinhloko - imibimbi emaceleni kwamehlo nokuvuvukala okuzungezile, ukukhukhuma okungahambi kahle komzimba, izimpikiswano zesibili, amabala e-pigment nezinye izinguquko ezihlobene nobudala, isayensi yezwe manje ayibheki njengendlela yokwenza izinto engokwemvelo nokungenakuphikisana, kodwa njengesifo esingahle futhi siyadingeka ukulwa!

Njalo eminyakeni emihlanu, ukukhiqizwa kwama-hormone amahle (ikakhulukazi i-estrogen) iwela ngo-5-10%. Imiphumela ye-endocrine yokunciphisa imali, asizwa ngokushesha: phakathi kweminyaka engu-20 no-30, umehluko wokubukeka nenhlalakahle awubonakali kangaka, kodwa izinkinga ziqala. Isikhumba siphumelela ukuqina kwawo, umzimba wehlisa umzimba, izicubu ze-muscle zishintshwa ngamanoni, isisindo sikhula, ukwehlukaniswa kwamamaki kuvela esiswini nasemathangeni ... Futhi ukuthambekela okujwayelekile kubhekene nezinkinga zangasese zangasese - ezakhe ngezikhathi zonke.

IZINDLELA ZEMVA PHAMBILI KWESI-30:

1. Ukuphulwa komjikelezo wenyanga

Ngemva kuka-30, cishe wonke owesifazane ubhekene nale nkinga. Ngezinkinga zama-ovari, isigqi kanye nezinga lokukhiqizwa kwe-estrogen liphazamiseka, futhi lokhu akuseyona ihlaya! I-hormone yezinsikazi eziyinhloko ilawula izinqubo ezibalulekile ezingaphezu kuka-400 ngaphakathi kweseli, kufaka phakathi ukuvuselelwa kwamaprotheni omzimba wesikhumba, ngenxa yokuthi ihlala ibushelelezi futhi isonwe. Ufuna ukubheka osemncane kuneminyaka yakho, ungavumeli ukuphazamiseka okunjalo!

Isixazululo: phumula, ulale futhi uzame ukulungisa umjikelezo ophukile namakhambi asekhaya. Uma ingasebenzi - cela usizo ku-gynecologist-endocrinologist. Izinsuku ezingu-10 ngaphambi kokuqala kwesikhashana okuhlongozwayo, uthatha ihora emva kokudla kwasekuseni 0.4 g wevithamini E, evuselela umsebenzi wama-ovari futhi unomthelela we-antioxidant (futhi ngenxa yalokho, ukuguga ukuguga) emzimbeni. Phuza ngesikhathi esifanayo isigamu sesilazi se-carrot juice (100 ml) ngokukhilimu (30 ml).

2. I-dystonia yemifino

Ubuye abe neurocirculatory. Sivame ukuphindaphinda ukuthi zonke izifo zivela emithanjeni, futhi ochwepheshe balungile - kusuka ku-vegetoneurosis. Uma ubhekana nokukhathazeka, izitho zangaphakathi nazo ziyethusa: ngokuhamba kwesikhathi lesi simo sigxilwe ezingeni lomzimba - inhliziyo iyangena, ukushaywa kwephunga kuphukile, nokuphefumula kubanjwa ... Ukufisa ukuqonda okwenzekayo, uphuthumela ochwepheshe, kodwa ukuhlolwa kubonisa - konke kuhambisane. ..

Isixazululo: bhala usuku ngehora futhi, uma kungenzeka, ungayeki kulolu hlelo. Uhlelo lwesimiso luthanda ukuzinza nokuhleleka kukho konke! Yenza ukuhlunga ngomunwe (indlela ye-shiatsu), ukucindezela, ukuwelula nokwelula, imizuzu eminingana izikhathi 2-3 ngosuku. Ukugxila ikakhulukazi kukhokhwa kwesithupha, okuvuselela umsebenzi wobuchopho, futhi kuya phakathi - umphumela kuwo ujwayelekile ukucindezela. Phuza ukumnika okunethezayo kwe-valerian, i-mint ne-horsetail, kuthathwe ngokulinganayo. A isipuni seqoqo uthele ingilazi yamanzi abilayo, ukushisa imizuzu engu-15 ebhodweni lokugeleza kwamanzi, ubambe futhi uthathe izipuni ezimbili izikhathi ezingu-4-6 ngosuku.

3. Ukushisa okuvamile

Amathuba okubamba ama-virus akhuphuka kakhulu ezinsukwini ezibucayi futhi ngesikhathi sokuya esikhathini, uma ukuzivikela kuqiniswa ngohlu lwe-hormonal. Okuyingozi kakhulu kule ndaba yinkathi ephakathi kweminyaka engu-32 no-33, kuncike ekunciphiseni kokumelana nomzimba kumagciwane ahlukahlukene. Ososayensi bayaqiniseka ukuthi njengoba sibheka amakhaza amaningi, umkhuhlane kanye ne-herpes kaningi kunezinye izifo, ngokujwayelekile baphatha iminyaka engu-7 yokuphila kithi futhi bangeze eminyakeni yobudala bepasport okungenani iminyaka engu-4. Akunjalo!

Isixazululo: Ungazami ukuthola ukutheleleka kokuphefumula emilenzeni yakho - thatha okungenani isonto. Zizinakekele ezinyangeni ze-4, 7, 8 no-12 zosuku lwakho lokuzalwa. Lona yi-zone yengozi yomuntu siqu! Ukuqinisa isimiso somzimba sokuzivikela kanye nokukhula kwentsha kuzosiza umuthi waseTibetan. Hlanganisa ama-100 amagremu (owomile) we-chamomile, i-wort yaseSt. John, i-immortelle ne-birch efihlekile. Ngobusuku emva kokudla okudliwayo, lungiselela ukukhonzwa kwe-elixir: uthele isipuni senkinobho nge-2.5 izindebe zamanzi abilayo, ugcizelele imizuzu engu-20 esitsheni esivaliwe, uhlobo. Hlanganisa isipuni soju esikhaleni sokuphuza nokuphuza okushisayo. Manje awukwazi ukudla noma ukuphuza kuze kufike ekuseni. Ngakusasa ekuseni, ukushisa isisombululo esisele nge-steam, uphume kuyo isipuni seju uju uphuze esiswini esingenalutho. Ngemuva kwemizuzu engu-20 ungadla ukudla kwasekuseni. Qhubeka ngomoya ofanayo kuze kube sekupheleni ukuxuba okumile. Phinda inkambo njalo eminyakeni engama-2-3.

Ukunikezwa kwamandla

Ngenxa yokwehla kokuqina kwesimetabolism, izindleko zomzimba zansukuzonke zinciphisa yi-kcal 200 minyaka yonke. Ukuze ulondoloze isisindo esimisiwe, udle amakholori angu-2000, uma udinga ukuqeda ngokweqile - 1800. Yondla umzimba nge-vitamin-mineral complexes kanye nezithako. Ngokuqeqeshwa okuhleliwe emzimbeni, ukwandisa ukudla kwamavithamini nemvelo ngamaminerali ngo-10-15%. Ihora noma ezimbili ngaphambi kokuzivocavoca, zivuselele ngokwakho! Uma kukhona umthwalo omfishane omfushane (imizuzu engama-30), uncike ekudleni ngenani le-carbohydrate kusukela ku-65 kuya ku-130, uma i-tempo ejwayelekile eqhubekayo ingaphansi kuka-65 (inani lamanani wemikhiqizo ehlukene, bheka ithebula).

Iphupho

Udinga ukulala inani elingaqondakali lamahora - okungu-9, kepha ungakwazi futhi amahora angu-7. ngaphambi kokulala, udle 200 g wezinkukhu ze-jelly, ezibandayo noma ezimhlophe. Le mikhiqizo iqukethe i-amino acids esiza umzimba ukuba ubushelele isikhumba.

Ukufaneleka

Iya echibini! Ukhukhula, ulayisha yonke imisipha, unikeza ukuphumula emgodleni, uqeqesha isimiso senhliziyo. Yiya echibini okungenani izikhathi ezingu-3 ngesonto futhi ugibele ngaphandle kokuphazanyiswa isigamu sehora ngesilinganiso esinjalo sokuthi impulane ingama-70-80% wezinga eliphezulu elingavumelekile (lesi sibalo singafundwa uma ususa 220 kusuka eminyakeni yakho).

IZINDLELA ZEMVA PHAMBILI 40-KA:

1. Inkinga isondela

Umzimba uhileleke ekuhleleni kabusha kwe-hormonal. Kukhona ukuguquguquka kwemizwelo, izinyanga zonke zidideka, zithembeke noma zinde futhi ziningi. Njengoba igazi livela emzimbeni liya ensimbi, i-anemia iyabonakala, okuholela emoyeni yindlala yamathishu.

Isixazululo: ukunciphisa ukulahleka kwegazi, ukuthatha i-calcium gluconate ngaphambi kokudla, futhi emva kwayo "i-Ascorutin" (ukulungiselela okuqukethe amavithamini C no-R) - amaphilisi angu-1-2 izikhathi ezingu-3 ngosuku. Brew njengesikhwama semalusi womalusi wekhesi, i-peppermint noma i-nettle, noma ingxube yamaqabunga okusajingijolo namaqabunga e-peppermint (1: 1). Qala ukuthatha i-infusions izinsuku ezintathu ngaphambi kwenyanga bese ukwenza kuze kube sekupheleni: isiphuzo sama-herbs engxenyeni yeglasi izikhathi ezingu-2-3 ngosuku, kanye netiyi eyenziwe kusuka ku-raspberries kanye ne-mint - okuningi ngendlela oyithandayo. Impahla efanayo inesidingo semikhiqizo. Thela isipuni sesilazi samanzi abilayo, ugcizelele imizuzu engama-30, uthinte bese uthatha isipuni izikhathi ezingu-6 ngosuku zonke amahora amathathu. Yeka ukuphuma kwegazi kanye ne-acupressure. Ebusuku nangesikhathi sokujikeleza kokuya esikhathini izikhathi ezingu-60 ngosuku 2-3 amasekhondi, cindezela ngomunwe wakho wenkomba endaweni ephakathi nendawo engena emgodini ohlanganisa isizinda sephunga kuya phezulu.

2. Ukuntula i-Iron ngokweqile

Efihliwe noma ecacile, kubonakala ku-75% kwabesifazane abangaphezu kwamashumi amane, ikakhulukazi kulabo abadla imifino nalabo ababhekene nezikhathi ezinzima zokuya esikhathini. Izibonakaliso zakhe - ukubukeka okuphaphathekile, imfucuza yokuqala, ukukhathala okwandayo, isizungu, ukungena emandleni nasezinyaweni, isifiso sokuhlafuna isikhala, ukuphefumula ngephunga leglue, lacquer.

Isixazululo: Thatha amalungiselelo ensimbi anzima kakhulu ("Ferroplex", "Fenulles", njll) futhi ungayithathi ekhanda lakho ukuze unamathele ekudleni kwemifino: iphikisana nawe! Isibindi sesilwane neminye imikhiqizo, ama-egg yolanga, amakhowe, ama-apulaki, ama-apulaki, i-ulethisi eluhlaza, iklabishi, i-beet, izaqathe, amakhiwane, ama-aprikoti omisiwe, ama-apricot omisiwe, ama-oranges, ama-mandarini, ancike enkulweni yenkomo. Yonke le mikhiqizo ingamaphesenti athile ecebile ngensimbi. Inkathazo ukuthi ingagciniwe kahle: yenyama - kuphela 22%, inhlanzi engu-10%, yemifino - ngisho nangaphansi. Futhi insimbi isuka emalungiselelweni izikhathi ezingu-15-20 ngaphezulu: kuhlangene nokudla enikeza umphumela omuhle - nokulwa nokuguga futhi!

3. I-varicose veins

Isigameko esiphezulu siwela ngqo kule minyaka. Izingibe ziyadumaza, zinzima, zivuvukala, zilimaze, njengokungathi into ethile iphuma ngaphakathi, i-shin iyagubha ebusuku. Umphumela ongenakugwemeka wezinkinga ezinemithanjeni yindlala enzima.

Isixazululo: ukulahlekelwa isisindo, ukugqoka i-pantyhose ngomphumela osekelayo, ukuyeka izicathulo ezinqoleni, ungahlali futhi ungahlali isikhathi eside. Emithanjeni, ukuhamba kuzuzisa, lapho imisipha yomlenze isebenza ngempumelelo, isisiza ekupompheni igazi. Ngesikhathi uqhuba kahle kahle, ungagijimi ku-asphalt: umthwalo wokushaqeka onyaweni ukwanda kakhulu, futhi imifino ikhula. Vumela umshini wakho wokuhamba ngezinyawo ugijime utshani noma isihlabathi.

Ukunikezwa kwamandla

Ukuze uhlale ngesisindo esifanayo, udle u-1,800 kcal ngosuku, futhi uma udinga ukulahlekelwa isisindo -1600. Bala hhayi kuphela inani lamandla lokudla, kodwa futhi nokuqukethwe kwamafutha okudla. Inani lalo ekudleni akufanele lidlule 40-50 g ngosuku.

Iphupho

Thola ukulala ngokwanele! Umsebenzi we-hormonal wezinsikazi zobuntombi zokubeletha ulawulwa yizinhlayiya zokulala nokuvuka: lapho isimiso sosuku nosuku siphulwa, inhlabathi yenzelwa izifo zesifo somzimba kanye nokuqala kokuya esikhathini sokuqala.

Indlela yokuphila

Yenza i-yoga bese uqala ngokuphefumula okulungile. Tadasana (i-pose yentaba). Hamba uqonde, imilenze ndawonye. Izintende zihlangene, izimbambo zigobile, izithupha ziphambi kwe-collarbone.

<1> Faka, phakamisa izandla zakho phezulu. Uma uphuma, uphumele phambili, ujikeleze emuva kancane.

<2> phefumla. Phakamisa ikhanda lakho, libheke phambi kwakho. Phuma umgogodla bese uthinta ngezandla ezansi.

<3> Ekuphumeni, phindela emuva bese uhlehlisa ikhanda lakho. Bhala, usakaze izingalo noma uphakamise eceleni, uphakamise ngaphezu kwekhanda, ngesikhathi esifanayo uphakamise isiqu.

<4> Uma uphumelela, buyela e-pose yentaba. Phinda izikhathi ezingu-4-6.

IMIBUZO YOKUPHAKATHI EMUVA PHAMBILI I-50-TI:

1. Ukuqala kokuya esikhathini

Kubesifazane besimanje, lokhu kwenzeka phakathi kweminyaka engama-52 no-55, emva kwalokho ukuqala kwe-hormonal kuqala, okubangela izinqubo zokuhlunga ezingeni leselula. Izimpawu zokuntuleka kwe-endocrine - ukulala, ukucindezeleka, ukungabi khona kwengqondo, ukukhathala, inzuzo yesisindo, ubuhlungu benhliziyo, ukujuluka kanye nomkhuhlane wamanzi ... Ukuze unqume izimpawu ze-menopausal zalesi sikhathi, izinkinga zawo eziyinhloko ezinganiki ukuphumula ezinkulungwaneni zabesifazane, zigcwalise ukulahlekelwa kwe-hormone. Hlangana nomjozi wezifo-gynecologist-endocrinologist. Mhlawumbe uzothola kudingekile ukubeka i-hormone yokwelashwa esikhundleni sakho nge-estrogens - ikuvumela ukuba ubambezele ukubunjwa kwezifo ezihlobene nobudala futhi unciphise ukuhlunga. Faka phakathi kwemikhiqizo yokudla kusuka ku-soy ne-flaxseed. Lezi zitshalo zicebile ku-phytoestrogens - izilinganiso zezitshalo zamahomoni wesifazane.

2. Ukushisa ngokweqile nokuvuvukala

Ukugqugquzela ekuthuthukiseni kwayo kule minyaka yikhulu lokukhuphuka kwama-tishu. Kubonakala i-edema ngaphansi kwamehlo, ukukhukhuma kobuso emva kokulala. Njengesikhumba, izindonga ze-arteries ziyavuthwa, ngakho-ke ukucindezela kugxume! Ngenhlanhla, kulesi sigaba kusengenzeka ukuphazamisa ukuthuthukiswa komfutho wegazi ophezulu.

Isixazululo: gcina ukudla okungenalo usawoti, ungadluli ukondla nsuku zonke (1.5-2 amalitha ngosuku), futhi kuyadingeka ukuphuza itiye eluhlaza noma i-herbal nge-lime, izimbali ze-currant, i-horsetail nezinye izitshalo ezinomthelela omuhle. Lokhu kuzosiza ukuzinzisa ukucindezela nokukhulula ukuvuvukala kobuso.

3. I-Osteoporosis eyiphutha

Umzimba uhlanganisa i-calcium emathanjeni amathambo kuze kube yilapho owesifazane eneminyaka engu-30 ubudala. Ngemva kwalokho, i-macronutrient ebalulekile iqala ukugeza emathanjeni, futhi ngokushesha lapho umuntu ephila ngokwengeziwe ephila futhi ohlala njalo ekudleni. Futhi lapho kuqala ukuvimbela ukuphuma komzimba i-calcium ukulahlekelwa yi-avalanche-like. Amathuba okuthola ikhefu elibi kakhulu landa kakhulu.

Isixazululo: kanye ngonyaka, hamba nge-densitometry - isilinganiso se-ultrasound samathambo. Ngokusekelwe emiphumeleni yayo, khuluma nodokotela wakho mayelana nesidingo sokuthatha izidakamizwa ngokumelene ne-osteoporosis. Ochwepheshe bakholelwa ukuthi emva kweminyaka engama-50 kuyadingeka kubo bonke abesifazane, kodwa ngomthamo ngamunye. Labo abathola ukwelashwa okubalulekile badinga i-1000 mg ye-calcium ngosuku, nalabo abangenawo yi-1500. Ukuze uthole 1000 mg, udinga ukudla ama-35 g wezinhlanzi ezomile ngamathambo, noma u-260 g we-sardine, noma u-160 g we-shizi onzima, noma i-350 g - ifakwe, noma ama-gramu angu-80 we-sesame, noma i-400 g yama-alimondi, noma u-1 kg wezinhlamvu ze-sunflower noma i-cottage shizi, noma u-800 ml we-yogurt.

Ukunikezwa kwamandla

Kulawo angaphezu kuka-50, ukukhiqizwa kwe-estrogen kuqala ukwanda ngokujulile, bese kwehla ngamandla. Umzimba uvuselela ukuntuleka kwe-hormone, njengoba kudingekile, kudla "i-golden reserve" yama-estrogens, eqoqa ngesikhathi sokuphila emafutheni angaphansi. Yingakho ngalesi sikhathi akukhuthazwa ukuba ulahlekelwe isisindo - kuwukuhlakanipha ukunamathela kwisisindo esinqabile.

Azikho ukudla okuqinile noma ukuzila ukudla! Ungahlala kanye ngesonto kulayisi obilisiwe ngama-apricot omisiwe noma i-cottage ushizi omisiwe. Yidla kancane, kodwa kaningi kaningi - izikhathi ezingu-4-6 ngosuku. Ngaphansi kombuso onjalo, inani le-triglycerides, ama-fatty acids angena egazini kusukela emathunjini, liyancipha, okusho ukuthi ama-fat cells amangqamuzana akhiwa.

Iphupho

Thola ukulala ngokwanele ebusuku, ugweme ukugubha komusi. Noma kunjalo, lokhu kuqapha kusebenza kuphela ezimweni zokulala okungasetshenziswanga emini, lapho owesifazane engagqoke isikhathi eside emini nokuphumula okwanele ebusuku, kodwa kusengaphansi kokulala ubusuku.